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“If its important you’ll find a way- if it isn’t you’ll find an excuse.” -unknown

MOD: Alice in chains

Mobility: runners legs + pushup shoulders

WOD: 4 rounds:
1/2 Tabata pushups: 20 sec. on, 10 sec. off x 4 rounds
800m. Run

Specialty: There are NO scheduled specialty classes today, but the endurance WOD will be posted if you would like to come to the gym and meet to do it on the b-line trail.
Bike: 6-12 x 1Mile, spin/rest 1:00, hold within 3-5 seconds
Run: 6-12 x 300m, rest 1:00, hold within 2-3 seconds

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